White Rice
Energy, easy digestion, gluten-free.
- Category
- Grains
- Plate rating
- 75/100
- Glycemic index
- ≈73 · High GI
- Pesticide residue
- Lower
Rice can carry Bacillus cereus spores that survive cooking. Cool cooked rice quickly (ideally within an hour), refrigerate it, eat it within 24 hours, and reheat it only once until steaming hot. More on leftovers.
What white rice offers
- Energy
- Easy digestion
- Gluten-free
When to eat it
Lunch or dinner.
Tip
Cool leftovers quickly and refrigerate within 1 hour; reheat once, until steaming hot.
Blood sugar
High GI — tends to raise blood sugar quickly; pairing with protein, fat or fiber helps. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.
Pesticide residue & peeling
Relative residue level: Lower — a rough guide, not a lab measurement. Rinse produce under running water before eating.
More grains
Sources
- Nutrient data: USDA FoodData Central (search “White Rice”)
- Glycemic index: Glycemic Index Research and GI News (University of Sydney)
- Food Standards Scotland: Rice
Last reviewed October 2026. How we rate foods.
General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.